Beerab…

Where did you go?  Please contact me.

I swear…

…I’m here.  I promise.  I’ve just been so busy lately!  Work has been a nightmare.  So much to do.  When I leave work, I head home to make dinner.  After dinner’s made, I head out to train, which takes about 1.5 hrs.  When I get home, I just want to wind down.

I am happy to report that I’ve been keeping up with my workout program.  I’m close to completing week five.  It was at this point that I had to stop at my first go at the program because of my back.  I feel good, however.  I just have to make sure I keep everything in check.

I’m doing a hot yoga class tonight.  I wanted to attend last week, but there was a massive snow storm.  I opted to head home, because the road conditions were pretty bad.

Hmm…that’s about it.  I made a baked oatmeal dish for breakfast this morning.  I came across the recipe on Instagram.  It was so easy.  I will try to have that posted tomorrow.

Hope everyone’s well and keeping fit!

What’s in Your Water?

Hello everyone, and welcome to my “Day 1″.  ;)

As promised, I prepared my meals and water for today.  I filled up my four-litre jug, and the plan is to drink it all by the end of the day.  Right now, it’s 2:44 p.m., and I’ve managed to drink two litres.

I decided to dress up my water today by adding cucumber slices and organic mint leaves.  The taste is quite light.  It’s not overpowering at all. Refreshing.  Ahh…

cucumber mint water

cucumber mint water

Breakfast was baked egg white casserole (egg whites, mushrooms, red bell pepper, yellow bell pepper, kale, green onions, and seasoning) with 1/4 avocado and 6 organic grape tomatoes. Lunch was 3 oz baked chicken breast, 1 medium baked sweet potato, and 1/4 avocado. Dinner will be baked lemon/garlic wild salmon and kale salad. How’s that for a perfect day?

I need to plug this into my nutrition calculator.  I’m hoping I hit my macros.  I’ll probably be low on protein, so I’ll most likely throw in a protein shake after dinner.

I will be doing a hot yoga class tonight. Can’t wait. I know this will be painful. It’s been a while since I’ve attended. I’m really hoping I can make some progress stretching out my hamstrings and hip flexors.

Game Plan

OK.  So I’ve figured out what I’m going to do.

I’ve decided to plan my meals around my macro suggestions.  If you want to learn a bit about macro calculations, read here.  Quite a few people that have been successful with weight loss and muscle building using this technique.

According to my inputted figures for weight loss, my calculations are as follows:

my macro calculation

my macro calculation

My first goal is to lose about 10 pounds.  Once that’s done, I will focus on building muscle.  Once at that stage, I will re-enter my stats and follow the revised calculation.

Obviously, the type of calories I consume is important.  I will try to follow the Whole30 program as much as I can, i.e. eat whole foods.  No processed junk.   I plan to eat three larger meals vs. 6 smaller meals every two to three hours.

I will take pre, during, and post workout supplements.  I won’t be using anything that has artificial colour or flavour, or any sugars.  I am happy with my current supplements, so I will stick to those.

I will be re-starting the MY program this Saturday from the beginning of Phase 2, Week 4.  I will do at least one hot yoga class per week.  The hot yoga will be my active rest day.  On my other active rest day, I would like to try the women’s boot camp/boxing fitness class at the tae know do club.

Of course, I will pay the utmost attention to how my back responds.  This will require mandatory daily foam rolling, and hip flexor and hamstring stretching.  Hubby said he’d help me with my hamstrings and we’re going to stretch them out they way they do in his soccer training.

My workouts may start on Saturday, but my eating will start tomorrow.  I’m going to spend some time tonight prepping my food, so a stop at the grocery store on the way home is planned.

I have a hankering for the kale salad I used to make.  It was delicious!

Update

Hmm…where am I?  Let’s see.

I’m still working on Magnify You.  I’m currently on Phase 2, in between weeks four and five.  I say in between, because I’ve been taking a couple extra rest days than what is prescribed in the plan. I’m doing this to keep my back intact.

I have to admit that although I feel like I’m making great strides in terms of working out and giving it my all, I also feel like I’m not making progress because I’ve been missing more days than what the program calls for.

I also admit that I’ve been struggling with my eating and boy, does it ever show.  Despite working out as much as I am, I haven’t lost any weight.

As of now, I’m debating a couple of things.  I can continue with my program and see it out as I have been and re-start it once I’m done, OR I can re-start it now.  I just haven’t decided what I want to do yet.

Eating has become quite complicated.  I don’t know if I’m eating enough, if I’m eating too little, etc.  Sometimes, I want to drop everything and give up.

However, I know I won’t.  I still have fighter in me.  I just don’t know what path I’m taking just yet.

Stick with me folks.  I’m sure I’ll figure something out.

Magnify You, Phase 1, Week 1

Hello readers!  Hope everyone’s doing well.  I’ve had a few ups and downs since my last post.  Here’s my update:

I had to stop Hourglass Workout after two weeks of attendance.  The twinge in my lower back started to creep back in, and it was enough to scare me to stop the boot camp classes for the time being.  My membership was put on hold.

Luckily for me, it did not flare up as bad as it did the previous time.  I guess I just needed a bit of a break.  It wasn’t very long before I was well enough to contemplate heading back into the gym and that’s exactly what I did.

I decided to re-start Ashley Horner’s Magnify You program.  I wanted to slowly ease back into weightlifting, and this program seemed to be the best option for me because it didn’t include a lot of plyo-type exercises (which seems to exacerbate my back strain).  The first week of Magnify You calls for light weight/high reps.  I thought I could handle it.

I had two weeks’ vacation over the Christmas holidays, and I was able to go to the gym during the day (with less people in attendance).  My day sessions also allowed me to take my time and not feel like I was rushed to complete an exercise.

Week one was a success for me.  I took an extra rest day when I felt it was necessary and it did wonders for my back.  I’m really starting to feel like I’m able to read my back a bit better.  One twinge and I back off and allow the rest I need.

Tonight I start Week 2.  Four the next four weeks, I’ll be lifting heavy and performing 6 to 8 reps for each exercise.  I hope I won’t be waiting around for equipment.  The other day, I spent approximately 20 minutes waiting for the Smith machine.  To make things worse, I couldn’t really do anything else on my list because all the other equipment I needed was also taken.  I ended up performing some of the dumbbell exercises at home.

Missed Workout

I decided to skip today’s workout, because my body just wasn’t feeling it.  My back has been a little more sore than usual and my hip flexors are really, really tight (despite stretching them throughout the day).  So…I thought it would be better to skip rather than add extra stress to any already stressed-out body.  I will spend the evening quietly stitching away at home.

Hourglass Workout (Cardio Booty)

As if cardio and booty exercises weren’t tough enough on their own!  In true Hourglass fashion, things needed to be a little more complicated and challenging.

And boy, was tonight’s class ever challenging. The perfect way to start off “triple hell week”.  That’s three weeks of five classes in a row.  Although I’m still struggling with endurance, I felt that I performed much better during today’s workout.

Tonight’s instructor was Lonie.  I really like her.  She’s tough, but funny at the same time.  Really knows her stuff and demos the exercises quite well.

To say my quads were on fire is an understatement.  My goal is to not have to stop as often as I do.  I had a bit of a problem doing sumo squats w/ kettle bells on the bench.  My hip flexors were super duper tight and I could feel the strain when lowering into the squat.  I don’t know how often I need to stretch these suckers out, but it seems like nothing’s helping to lengthen them.

I will soldier on!  We finished the class with a round of booty blasts.  I think I did pretty darn good in this round, so I left pleased with myself.

Tomorrow’s workout is upper body.  I hope I can complete this class decently as I’m still pretty sore from Sunday’s upper body personal training session.

Back is still holding out, although it’s a bit sore.  I’m very aware of how I feel right after waking in the morning.  I also gauge how I feel right before class.  If I don’t feel good, I won’t go.

Hourglass Workout (Abs, abs, abs)

Ahh…just what I wanted to hear.  My abs need serious work, so this is just what I needed.

Today’s instructor was Stephanie.

This is the first time I’ve worked with Stephanie.  The class was well paced and most of the exercises provided the ab burn we were looking for.

We had a cardio drill in between each circuit, which helped keep the heart rate up. Ab exercises were performed with TRX straps, bosu balls, punching bags, and more.

I think I became a little over zealous during my punching drill.  My hand was quite sore and it was a bit strained when I opened and closed it.  Next time, I’ll remember to put on the boxing gloves, or not punch so hard with bare hands.

 

Hourglass Workout (Boxing)

Boxing! Woo hoo!  My favourite of all the classes.  I just love punching stuff.

Today’s instructor was Lyzabeth.  Our workout included jabs, uppercuts, hooks, and body shots.  We also did two types of ab exercises.  When that was done, we did an exercise with a little twist added, making it much harder.  I think everyone’s shoulders were on fire.  We played the 20/20 game and at the very end, we did an ab/punching drill combo.  Challenging, but awesome.

I had a great workout.

Back is still holding up.  Lyzabeth checks in with me throughout the class to make sure I’m not exerting my back in any way.  I am grateful that she truly cares about her clients and her #hourglassteam.